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|Yes C.J. Beathard 49ers Jersey , it?s true that you can too! 3 weeks to trim and slim! We show you how:
Muscle cells are many times more metabolically demanding than fat cells. This means that the larger the percentage of muscle you have in your body, the faster your metabolic rate becomes. Even while you are at rest, your body will burn about 8 times more calories than normal.
Pilates weight-bearing exercises builds muscle mass and density helping you to burn more fat and calories; thus achieving your weight-loss and shape-up goals in half the time.
The workout: Do these moves as a group or incorporate them selectively into your current fitness routine, 3 to 4 times a week. Combine your workout programme with 15 to 30 minutes of your favourite cardio exercise at least 3 times a week. Eat healthy and reduce your regular portions by some and you will expect to see a tighter Ahkello Witherspoon 49ers Jersey , slimmer you in 3 weeks!
Long Arm Crunch
Lie face-up with your knees bent, feet on the floor. Interlace your fingers, extend arms above your head and pull your abs in. Inhale to prepare. As you exhale, lift your arms Solomon Thomas 49ers Jersey , head and shoulder blades off the ground at the same time in a slow and controlled manner. Inhale to lower in 2 slow counts. Repeat 8 times.
Side Kick Kneeling
(quadriceps, glutes and abdominals)
Start by kneeling on both knees with your hands behind your head. Reach your left hand down to the mat and raise your right leg parallel to the mat. Your left hand is under your shoulder, your left hip over your left knee, your right elbow reaching to the ceiling. Inhale to prepare. As you exhale Dontae Johnson Youth Jersey , kick your right leg toward the front of the room and then toward the back of the room. Bring your leg back to centre and repeat 15 times before switching sides.
Bridge (with ball)
(hamstrings, buttocks and abdominals)
Lie face-up on the floor, knees bent, feet resting near the top of the ball Earl Mitchell Youth Jersey , arms relaxed at your sides. Inhale to press your feet into the ball. Exhale as you engage your abdominals curling your tailbone and the rest of your spine off the floor until your shoulders, hips and knees form a straight line. Hold the ball for 5 breaths, lower and repeat 8 times.
Side Raise (with ball)
(obliques and hip muscles)
Kneel and press the right side of your body against the ball so your lower ribs and hips are leaning into it. Extend the right leg to the side, big toe touching the floor. Place tops of fingers on forehead George Kittle Youth Jersey , palms forward, elbows bent and wide. Inhale to prepare. As you exhale, lift your torso up off the ball as high as you can, keeping abs firmly pulled in with left hip in contact with the ball. Slowly return to starting position and repeat 6 times before switching sides.
Lunge (with box)
(quadriceps Marquise Goodwin Youth Jersey , hamstrings and glutes)
Stand on a small box with your feet parallel, hip-width apart, arms by your sides. Inhale to prepare. On the exhale, slide your left leg back into a lunge. Lean your spine forward on a diagonal making a straight line from your head to your left foot. Simultaneously extend your arms forward at shoulder height Robbie Gould Youth Jersey , balancing your weight on your right leg while keeping your abs in. Do this 8 times before switching sides.
Step Up (with box)
(quadriceps, hamstrings and glutes)
Stand in front of the same box with your right foot on top of it, your hands on your hips. Inhale to prepare. As you exhale, straighten your right knee and lift your body straight up extending your left leg behind you slightly. Inhale to lower to start. Repeat 8 times before switching sides.
From all your friends at PowerMoves Pilates in the Park
Author's Resource Box
Claudel Kuek is a trained ballerina who danced extensively prior to settling down to start a family. The mother of two finds great joy in helping other mothers and fathers alike attain their ideal fitness and wellness goals at PowerMoves Pilates Studio which she owns in Bishan Park and Dempsey Hill.
NAIROBI， Aug. 30 (Xinhua) -- Kenya aims for a top 100 finish at the 42nd Chess Olympiad scheduled for Sept. 1-14 in Baku， Azerbaijan， officials said on Tuesday.
Kenya team coach Stephen Ouma said the team consisting of five women players and five men players， trained well and prospects for the biennial tournament are high.
"It is unrealistic to expect us to register better results than a top 100 finish considering the fact that Kenya were ranked number 149 during the last championship，" Ouma said during a ceremony to award the Kenya Chess Olympiad team a sponsorship cheque towards the event.
The coach said chess is gaining popularity in the country， adding that he expected good results from the team， which jets out of the country to Baku Wednesday evening.
The Championship is organized by the Federation Internationale des Echecs (FIDE) and over 2，200 participants from 176 countries and regions are expected to take part in the competition.
The East Africa nation first participated at the Chess Olympiad in 1980 during which it registered its best results so far finishing at position 13 with a silver medal to boot.
This will be the 16th time for Kenya to be represented by men's team and the seventh time for Kenyan women to take part in the competition.
The International Olympic Committee excluded chess from a list of Olympic sports because it is not a physical sport， but a game of the mind.
In Olympics， most events are combination of games and every event is performed in such a way that defines competition along with physical ability. FIDE later came up with the Chess Olympiad to cater for the game's adherents.